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Friday 071715


The following classes are canceled this week.
Please plan workouts accordingly.

Friday: WOD @ 5:00pm, 6:00pm
Joe N. from Strengthlete will be on hand Saturday, July 18 at 10:30 to discuss the proper, safe, and effective use of protein intake. He will also leave some time to answer any questions you may have.

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard


A.): Metcon (No Measure)

4 Sets for QUALITY of:

25 Superman Rocks

:30 L-Sit (On Parallettes)

Power Clean Technique (No Measure)

Workout of the Day


Build to a 3RM Power Clean in 5 climbing sets. Sets can be touch n’ go or you can drop and re-setup for each individual rep.

3RM: Power Clean

After Party

Metcon (Time)

Prowler Sprints:

10 Yard Sprint (5 Down & Back)

20 Yard Sprint (10 Down & Back)

30 Yard Sprint (15 Down & Back)

* Complete the 10, 20, & 30 Yard Sprints consecutively as fast as possible.

RX – (25# x 2 / 15# x 2) Rest as needed, attempt as many times as you would like.

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